Week 4 - Day 1 - Last week!

Fitness challenge ~ abs, arms and legs

Small daily improvements are the key to achieving long-term results!

 

Plank knee to nose

Begin in a full plank position with feet hip-width apart. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Lift the left leg and then draw the knee forward into the nose as you exhale. Return the leg to a full extension behind you, squeezing the buttocks as you do. Repeat and then switch legs.

 

Chair pose with heel tap

Begin by sitting back into a squat and hold once your knees are at a 90 degree angle, parallel to the floor. Focus on keeping your knees pointing forward in alignment with your feet, but not in front of your toes. Shift your weight onto one leg and bring the other one in front of you, tapping your heel on the floor. Return to start, and shift your weight into the other leg and tap the other heel. Repeat.  

 

Butt kick

Stand tall on the balls of your feet, hips-width apart. Similar to jogging in place, “kick” your heels to your butt rapidly, alternating legs.


Toe touches variation

Lie flat on your back with legs straight up.  Keep a slight bend in the knees. Crunch the abdominals, exhale and reach up to touch behind your knees. Return to the start position and then crunch to touch your toes with both hands. Repeat.

 

Double squat and jump

Start standing and keep your weight in your heels. Sit back in a squat as if you were sitting in a chair. Pump once and jump up. Land safely. You need to engage your core and push through your heels, Repeat. You can challenge yourself to jump as high as you can.

 

See you on Wednesday for an advanced workout!


Know your limits and tune-in to your body. You know your body better than anyone. These are guidelines and you must make the final decision. Always consult your Doctor before starting any new workout regimen. If you just had a baby, work with your doctor to determine the best time to begin adding abdominal exercise to your postpartum exercise routine. Take into consideration your individual level of experience and training before attempting any workout describe in this website. Our Fit Family Life and any associated persons are not liable for any injuries directly or indirectly caused by the use of the exercises and/or programs contained in this website.